July 19, 2015 – Week 7, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x2
245x2
245x2
245x2
245x2
245x2

14” Trap Bar Deadlifts
170x5
170x5
280x3
280x3
370x1
370x1
480x1
550x1
600x1
640x1

2” Platform Deadlifts
135x5
225x3
315x1
365x1
405x1
455x5

Safety Squat Bar Goodmornings
155x3
205x3
250x6
250x6

Close Neutral Grip Sternum Pull-ups
bwx8
bwx7
bwx5

Ab Wheel
bwx6
bwx6
bwx6

26 Minutes of Stretching

Comments: Saturday was a catch up on sleep day, getting 13 hours of z’s. Events for Nats posted so it will be interesting what will be in store this second half of the training. Last heavy workout before the second deload. Already got a massage session scheduled. Heat advisory for today and I broke a sweat just going from the house to my car. Front squat was fast and strong as usual. Best this weight has felt and definitely speed work by this point. Trap bar deadlifts were up next. My usual warm-up into the work sets. Like two weeks ago, it was three heavy singles. I was 10lbs too light on the first single due to not being able to math today. It felt slow off the floor so I knew this was going to be rough. Second one went up a bit better. I added a little more weight than planned for the top single to make up for the misload on the first single. This lift took forever. If I wasn’t 100% into the session, it probably would have been a miss with how slow it crawled up to lockout. It is the most I’ve done on the tarp bar from this height so it is progress. Pulls from the platform were a little bit tougher this time. Only aiming for one more rep from last week. I had to mess around with my stance a little as my lockout was feeling off, like my legs were too close together or something. Not my best but still solid reps. Felt a lot of tightness in my shoulders and chest from doing these double overhand. With straps, I could probably do double the reps if need be. Not sure how just a little bit of weight can make this much of a difference on the gms. Just felt them from my lower back down. Very tight and these were hard on my midsection to keep stable. Sure I could round and let my stomach be soft but that would do what I need these to do (though it works well for stone training). Sternum pull-ups were mercifully cut down to just three sets. I got pull up fast to get my sternum up high enough. Only have so much of that power and it doesn’t recover to quickly with short rests haha. Ab wheel and a little stretching to end the day.